Hey gang check itout:

We’re going to have a 1700 session starting this Monday. Same WOD, same trainers and same daily near-death experience. Come by and check it out!

Think about it, if eating dietary fat actually made people fat…then eating steak would make them magically grow muscle. That’s just an idiotic view of macronutrient utilization. Last time I looked I wasn’t sprouting any chicken wings either, and I should have a million by now under that reasoning.

Don’t take my word for it though, read THIS ARTICLE.

If you are attending the Level One Crossfit Trainer Certification held in our state of the art training facility in June, remember there’s a written test! It’s fifty questions and you need an 80 to pass. If you don’t pass you get a certificate of attendance, not a L1 Trainer Certification.

If you’re one of the many current Level 1 Trainers at the box you also need to take the test. You also need to register to take the test via the link to the cert on the main site. It’s already booked up so if you haven’t registered drop me a line and I’ll see if HQ can squeeze you in.

Either way, you should have received the Level 1 student guide and should be reading it cover to cover. I recommend going through it a couple of times and then paying close attention during the cert itself as well. If you don’t have the study guide here’s the link:

http://www.crossfit.com/cf-seminars/CertRefs/CF_Manual_v4.pdf

Finally, is anyone interested in getting together to study in a group? We’re about a month out from the cert…post to comments if so and we can set something up!

Finally (again), here’s the L1 test FAQ:

http://docs.google.com/fileview?id=0Bz4I-jRMTvLENDhkNmNkYjMtM2VhNi00MjNlLTk2MzktZDlmZjExOTMxYjEz&hl=en

I’m really torn over whether to go ahead and post Fred’s WOD now or let the anticipation build a little. Today? Tonight? Tomorrow?

Help me out here folks.

Hey everyone, just a quick note to update you all on the clinic this weekend. Kickoff is at 1000 for the Deadlift and Bench Press Workshop. We’re planning for a max of three hours or less, after which we will begin Phase Two. It all depends on how we progress.

What is Phase Two? Glad you asked! We’re having a cookout and a few beverages of choice in honor of Fred, who was recently promoted. Come on out and congratulate him! The main course and drinks are covered so if you’d like to bring a side dish by all means do.

Roll out of your rack this weekend, throw twenty bucks towards some new flooring, refine your lifts AND have some food and drinks? There’s just not a single flaw in that plan.

See you this weekend!

- case

Click here.

And here too!

Check it out:

Want to make sure they know you’re a hard as nails, fight through the pain Crossfitter and support your affiliate? This incredibly awesome shirt is what you need. High end printing, professional graphics and 100% pure Crossfit badassery all in one fine wicking package. We’ve got a limited stash of these bad boys in stock right now for the unspeakably great price of $20. Get some!

Thinking about trying some nutritional supplements? Lots of CFers use them for a variety of reasons to include increasing lean muscle mass, injury prevention, decfreased recovery time, energy…the list goes on. The challenge inherent in walking into a GNC and making the right decision for yourself i that everything in there, including the staff, is a form of advertising. Hardly unbiased, onjective advice. For a concise, scientific and pretty flipping nifty way to sort through the claims and hype, check out the link below. It’s very informative and entertaining, some really smart guy made it:

Snake oil? The scientific evidence for health supplements.

Click the image, then hover over the bubbles.

It’s been a pretty vigorous Crossfit week and there are probably a few twinges around the affiliate. I found this article on eatmoveimprove.com, a great training/nutrition/physiology website run by a fellow crossfitter here in Maryland. Give it whirl if the title applies to you, or even if not. It’s a great resource!

So you hurt your lower back